Tai Chi is suitable for adults of any age. It is a physical, mental, and spiritual exercise developed in ancient China by Taoist and Buddhist priests. It is also a martial art. The images below show a sequence of 6 moves from the Yang Style Short Form. Click on the image below to see a video clip of these moves taken from Lawrence Galante's Tai Chi video.


[click to view Quicktime video]


YANG STYLE SHORT FORM TAI CHI
There are many styles of Tai Chi Chuan. The one taught by Lawrence Galante is a set form of 37 slow, relaxed movements, coordinated with your breathing. Chi is the Chinese word for breath or life energy. Deep breathing and breath control are important aspects of the Tai Chi form as taught by Lawrence Galante.

The Yang Style Short Form normally takes about 6 months to learn when participating in classes once a week and practicing at home daily. Purchasing Lawrence Galante’s instructional book, video or DVD is highly recommended for reviewing the form at home.

Once learned, the Tai Chi form can be practiced anywhere, in a group or by yourself. No special clothing or equipment is required. It takes roughly 8 to 10 minutes to complete. The moves can be performed at different speeds and intensities providing you with a gentle or more intense workout to suit your body’s strengths and abilities. And there are no adverse side effects.

For some, the benefits of practicing Tai Chi may be apparent immediately. Over time, with daily practice, everyone begins to feel increased strength, balance, and relaxation.

HEALTH BENEFITS
Recently, many health insurance providers and health organizations are recommending classes in Tai Chi. On their website mayoclinic.com, the Mayo Clinic reports these benefits—especially for older adults:
• Relieve stress
• Improve the definition and strength of muscles
• Increase feelings of well-being
• Increase energy, stamina and agility
• Sharpen reflexes
• Decrease blood pressure
• Increase flexibility
• Improve balance and coordination

Although the practice of tai chi is very old, it hasn't been studied scientifically until recently. Preliminary research shows that practicing tai chi regularly may also:
• Increase bone mineral density after menopause
• Improve physical functioning in older adults, from more ease in dressing to increased comfort in climbing stairs
• Improve blood circulation in the legs
• Reduce anxiety and depression

Specifically, the circular movements and deep breathing reduce the pain and stiffness of arthritis and fibromyalgia, and improve poor circulation. Among the many studies and testimonials cited on The Arthritis Foundation’s website (www.arthritis.org) is this one by William L. Haskell, PhD, deputy director of the Stanford [University] Center for Research in Disease Prevention in California: "Given its low impact and evidence that it tends to increase muscle strength and balance and give general pain relief, we think it's a worthwhile option for arthritis patients . . ."

MARTIAL ART
Tai Chi Chuan means “The Supreme Ultimate System of Boxing.” When taught and practiced as such, it is a formidable and profound martial art based on the principles of yin and yang. Tai Chi uses “two ounces of strength to deflect one thousand pounds of force.” It is a soft style martial art in contrast to hard styles such as Kung Fu and Karate. Its principles may be used in self-defense training.

Lawrence Galante has studied and taught hard style martial arts. His Tai Chi Chuan instructors were some of the world’s most reknowned martial arts masters, in addition to being skilled healers and artists. He, therefore, teaches the martial applications of the Tai Chi movements. Learning in this way gives the student a more profound appreciation of the strength and power hidden behind this gentle-looking form and this in turn can help to build your own physical and mental powers.

MEDITATION IN MOTION
Once you have learned the moves and are able to practice on your own, the body and mind become synchronized as you do the Tai Chi form. Unlike watching TV while you exercise in the gym, the fluid non-repetitive sequences of Tai Chi require your mind to be attentive and focused. When taught correctly, every part of your body is engaged in every step—from your fingertips to your toes. As in meditation, your mind is simultaneously alert and relaxed, and your powers of concentration and focus will be enhanced as a result of daily practice.

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